Start of the summer season off with confidence and consistency by committing to my 30 Day Ab Challenge. 30 Days of core work to help you create that six-pack you’ve been wanting.
Consistency is Key to a Stronger Core
The reality is. Life is busy. And sometimes we just need people to “tell us what to do.” Soo.. this is me telling you what to do. But more so giving you a 30-day challenge that you can repeat the following month and the month after. I dare you to complete it and see your body change. So much of core work and strength is consistency. Just working on your core for 10-15 minute a day will allow you to see drastic results. Don’t believe me? Try it!
As we head into the summer months, a.k.a bikini season. I wanted to do everything I could to make you feel confident. A lot of that is our own mindset of how we feel about our bodies and the love we give it. But sometimes it is just practicial movement.
Over the next 30 Day’s I’ll be commited to this challenge and I hope you’ll join me.
The Exercises for this 30 Days Ab Challenge
Bicycle Crunches: Start by lying on your back with your legs in a tabletop position. Place your hands behind your head with elbows out to the side. Using your core, lift your head and shoulders off the ground. With a crunch inwards, bent sideways trying to reach your right elbow to your left knee, straightening your right leg in the same movement. Release slightly and twist to the other side, reaching your left elbow to your right knee while straightening your left leg.
Hip Dips: This exercise will target your lower abdomen and gluten. To start, lie flat on your back, your knees bent and arms flat on the ground. Your feet should be hip-distance apart with your heels as close to your butt as possible. In one fluid motion, push up through your heels to lift your hips toward the ceiling while squeezing your glutes. Hold 3 to 5 seconds, then lower back down.
Sit-ups: Starting position is laying flat on your back with knees bent on feet on the ground. Put your hands behind your head raise your body to a crunch while lifting your head to your knees. Hold. Release back down. That is one rep.
Reverse Sit ups: Starting position is lying on your back with your hands at your side and legs straight out in front of you. Slowly lower your legs toward the floor and raise up to the ceiling. Your hips will slightly lift off the floor as your toes get closer to the ceiling. Extend you legs back down to the starting position. Keep your legs straight and hovering above the floor. Avoid touching the floor.
Russian Twists: Sit on the floor with your legs straight out in front of you. Slowly lean your back back to a 45° angle, your body will look like a V shape. Engaging your core while legs are extended in front of you, balance on your tailbone (or sit bone) and begin twisting your torso to either side without moving your legs. Perform 15 reps per side. (optional: use a 10 lb weight or dumbbell for more of a challenge)
Side Planks: Starting position is in a high (on your hand) right side plank position with your left hand in the air or on your hip. Hold.
Bird Dogs: Starting position is on all fours with knees hip-width apart and hands firmly on the ground about shoulder-width apart. Engage abs and lift one arm out straight in front and completely extend the opposite leg behind you. It should look like one straight line from your hand to your foot, keeping hips squared to the ground. Hold for a 2 seconds, then return your to starting position. Keep the abs engaged throughout the entire exercise.
Side Plank with Crunch: Starting position is in a high (on your hand) right side plank position with your left hand behind your head. In one fluid motion pull your right knee into your chest while you crunch your left elbow to meet your right knee. Return to starting position. Repeat on your left side.
Cross-body Mountain Climbers: Start in plank position, arms straightened out with hands on the ground and legs extended behind you. While keeping your back flat, core engaged and butt down lift your right knee to your right elbow – return to starting position while lifting your left knee to your left elbow. Repeat process and continue switching legs while increasing the pace.
Heel Taps: Start by lying flat on your back. Knees bent with your feet on the ground. Lift your head and upper back (shoulders) off the ground. Now, while holding that position, reach sideways to your left side and touch your lift hand to your left heel. Repeat on the right side by touching your right hand to your right heel. Continue to go back and forth.
Spiderman Pushup: Start in a pushup position. As you lower your body toward the floor, lift your right foot off of the floor, and swing your leg out sideways to try to touch your right knee to your right elbow. Bring your leg back down to the ground as you push your body back to the starting position. Repeat on the other side.
Leg Raises: Starting position is lying on your back with your lies straight and on the floor. Slowly lift your legs up to the ceiling all the way off the ground and lower back down. Hold a moment and repeat.
Simple Post Workout Snack Ideas
Filling your body with the right fuel is key if you want to get results. I always try to make sure after an intense workout I replenish my body with the nutrients it needs to continue to grow and cultivate the muscles I’m wanting. Here are some of my favoriete simple post-workout snack ideas:
- High Protein Blueberry Kale Smoothie
- Vegan Cookie Dough Energy Bites
- The Best Tropical Green Smoothie
- No Bake Banana Bread Energy Bites
- Prosciutto Baked Egg Bites
Disclaimer: I am not a certified personal trainer. Always check with your doctor before starting a new fitness regime and please listen to your body.
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